Becoming healthy starts with a small habit. Specifically, the small habits you do in the kitchen. Do you know that we become unhealthy just because of the food mistakes we make daily?
Some of these food mistakes we make as habits are skipping breakfast, drinking too much soda, or eating a bag of chips to gain energy.
We think that these habits have little to no effect on us. But making it a part of your daily habits makes you unhealthy.
Turning these food mistakes into a fresh, healthier habit can help you before it’s too late. These small but smart changes prevent health risks to you.
Here are some of the 20 food mistakes that you should know that are harming your health in actuality:
1. Skipping Breakfast
Skipping breakfast is a common food mistake that we make. It secretly harms your health.
Eating breakfast is essential because it helps you get the needed fuel for the day.
This is even applicable to people who are doing intermittent fasting. That is why most people who follow the OMAD (One Meal A Day) diet should eat during breakfast or brunch.
The “eat like a king” rule in breakfast is there for a reason. Skipping it would affect the fueling process of your body.
Breakfast can give you the main energy your body needs throughout the day. If you skip it, chances are that you will become less focused, moody, or feel tired.
Constant breakfast skipping not only slows down your metabolism, but it also makes your body overeat during lunch and dinner. Eventually contributing to the calorie intake increase.
To start your day, have some boiled eggs, a banana with peanut butter, or a bowl of oatmeal as your breakfast.
2. Dependence on Eating Junk and Processed Foods
Junk or processed foods provide instant relief for your hunger. This is why food manufacturers tend to market them for their possible nutritional value.
They are easy to market, grab, and make your stomach full. However, dependence on these foods can cause more damage to your health.
What food manufacturers do not tell you is that their products are filled with unhealthy fats, sodium, and sugar. These ingredients, if consumed, make your health in trouble.
Junk or processed foods, if eaten constantly in higher amounts, lead to fatigue, weight gain, and stomach bloating.
Instead of depending on these foods, try to consume healthy foods such as yogurt, fruits, or nuts. Not only do they make you healthy, but help your taste buds crave real food.
3. Overconsumption of Cola
Cola is an exception when it comes to health risk contribution. Several studies confirmed that it is the primary suspect for the increasing risk of diabetes in people.
The consumption of cola is also known for its harmful effects on your teeth and quickly drains your energy for the day.
An average cola contains at least 10 teaspoons of sugar. Even those colas or sodas that are marketed exclusively as “no added sugar” or “diet soda” still contain the sweeteners that make you crave more sugar.
These labels do not ensure they have less to no sugar. It still has significant amounts of sugar.
Instead of consuming much of sodas, why don’t you try fruit drinks, coconut water, or just drinkable water?
You can also add mint, cucumber, or lemon to your water to make it healthier and tastier. Since coconut water is not always available in the market, find water with electrolytes that has less to no sugar.
4. No Portion Control
Do you know that the key to managing your health and even weight is to make portion controls?
No portion control is the easiest way to harm your health. Not just that, it makes you gain weight in a bad way.
If you are trying to make yourself healthy, manage your weight, or both, implement portion controls on what you eat.
Get enough food portion. Eat slowly. Make your body satisfied and not stuffed.
Do not fall too much for oversized portions. If you did, just eat slowly and never make your stomach stuffed.
5. Midnight Snack
That food you are taking in the middle of the night. It makes you satisfied at the expense of your health.
So, what makes it unhealthy? The middle of the night should already be spent on sleeping or resting, not eating something that makes you satisfied.
Eating something, then proceeding to sleep, makes the digestive process challenging and problematic in the long run.
It also confuses your body. The body cannot decide whether to fully shut down or to digest your recent meal.
This problem will cause you to have interrupted sleep, bloating, and indigestion.
To resolve your cravings at midnight, try consuming something healthy but light. Foods such as fruit or yogurt are among those you may consume.
Always eat your dinner two or three hours before you go to sleep.
6. Too Much Salt Content
Salt makes your food flavorful. It makes you appreciate your food more.
However, salt is not something to be consumed excessively. It makes you feel bloated and increases your blood pressure.
Too much salt is bad for your health. Studies have confirmed that consuming too much salt leads to neurodegenerative diseases.
Processed or junk foods have a high sodium content. If you are conscious of your health, these foods are better consumed occasionally.
Instead of making your food too salty, use spices or herbs as seasoning. This makes the salt fully absorbed by the fresh ingredients you added.
7. Not Drinking Enough Water
Water is essential to your body. It is used by the body for numerous purposes.
The presence of water makes your body healthy, energized, focused, and stable in temperature.
Avoid letting your body become dehydrated. This can cause dry skin, body fatigue, headache, and other problems.
Keep your body hydrated more during the day, and less in the nighttime.
Aim to drink at least 6 to 8 glasses of water every day. You can also exceed if you are physically active or when the temperature is hot.
8. Relying on Energy Drinks
Depending on your favorite energy drinks can also harm your health over time. Energy drinks contain a lot of sugar and caffeine.
Energy drinks can cause energy crashes, dehydration, and palpitations. If consumed constantly, it can also damage your kidneys.
Instead of depending on energy drinks for boosting, try to consume whole foods rich in vitamins. They give you the natural energy booster you need.
You can also boost your energy by staying your body hydrated and getting enough sleep.
9. Too Much Sugar Content
Sugar is the most abundant yet risky ingredient that harms your health. It mixes well in snacks, coffee drinks, cereals, sauces, and other meals.
Too much sugar betrays your health. It offers satisfaction at the expense of your blood sugar levels.
It spikes your blood sugar level, then that level easily crashes down, which leaves you with little to no energy.
Instead of consuming foods with too much sugar (especially from refined sugar), use sweet alternatives to your meal.
Honey, dates, and naturally sweet fruits are a better replacement for refined sugar. The key to preventing consuming too much sugar is to check the labels of the foods you want to consume.
10. Red Meat Overconsumption
Excessive amounts are damaging in specific ways. One of which is the overconsumption of red meat.
Red meat contains essential nutrients such as protein and iron.
However, eating excessively is bad for the health. Especially if you are frequently eating processed red meat.
Overconsumption of red meat can cause heart complications. Better eat it moderately.
Enjoy eating red meat at least for few times. Instead of just focusing on the red meat, consume other protein sources such as beans, lentils, or fish.
11. Relying Too Much on Fried Meals
Fried foods, especially foods that are deep-fried, provide deliciousness. However, relying on it can cause an increase in cholesterol and clog your arteries.
Instead of cooking fried meals, explore other healthier cooking options that make your food not only healthy, but also retain moisture.
Cooking methods such as air-frying, baking, or steaming give you the best way to eat your meals. You will enjoy the same delicious food, but expect fewer calories consumed.
12. Not Eating Enough Fiber
Fiber is an essential nutrient to be consumed by your body. It prevents you from feeling bloated, maintains your blood sugar, and feeds your good bacteria to make the digestive process easier.
Get enough fiber from different foods such as vegetables, fruits, and whole grains.
13. Overeating
Keeping a healthy version of you means tracking what and how much you eat.
Overeating should not be done consistently. Whatever you do aside from eating your meal, always keep track of what you consume.
To effectively prevent overeating, appreciate or savor the flavor of the food, just like how chefs do. It makes your mind focused on the texture and taste of the food.
14. Insufficient Protein Intake
Not taking enough protein can cause problems in your physical health.
Protein is essential as it makes you full, repairs damaged cells, and builds your muscles.
Insufficient protein intake leads to a weak body that craves to consume unhealthy snacks just to compensate for the insufficiency.
To increase your protein consumption, add fish, beans, chicken, eggs, or tofu to your meals.
15. Unwashed Fruits and Veggies
Washing your fruits and veggies is an essential step towards sanitary practices for food preparation.
The washing of your fruits and veggies can help in removing the toxins, pesticides, bacteria, dirt, and other foreign elements attached to them.
To keep you and your meals healthy, washing them does not make them lose their nutritional value.
16. Excessive Alcohol Intake
Too much alcohol is bad for your liver and overall health.
Excessive alcohol intake is like giving your body a toxin that kills you over time.
Too much alcohol leads to sleep disruption, damage liver, dehydration, weak heart muscles, and brain damage.
Alcohol, when consumed occasionally, is fine. However, it must be drunk moderately and paired with water (as a drink chaser) to prevent dehydration.
17. Frequent Fast-Food Meal Intake
Fast food meals are convenient, usually cost-effective, and delicious.
However, that is not without consequences for your health. While fast food meals are advertised to gain your satisfaction and cravings, they contain higher sugar, fat, and salt content.
Frequent consumption of fast food leads to weight gain and a weakened heart.
Instead of relying on fast-food meals, go for homemade meals that are simple, healthy, and much cheaper than your fast-food orders.
18. Reusing the Used Oil
Used oil does more damage than what you eat. This is because the used oil creates harmful compounds that will go into your food and damage your cells upon consumption.
It is not beneficial or healthy to store used oils.
For healthier cooking, avoid overheating the oil or just use enough oil for your meal.
19. Ignoring the Food Allergic Signs
Each person has a different reaction to different meals. They can either feel satisfied or receive an allergic reaction.
Do not ignore the signs that you feel while eating. It is your body’s message telling you not to consume the meal further.
If foods give you a headache, an itch, or a bloated feeling, these are bad signs for you. This means that you are intolerant or allergic to a certain ingredient.
To know more about your food triggers, better to consult with a nutritionist or doctor for exact guidance and testing.
20. Not Eating Fruits or Veggies
Not eating any fruits or veggies is a major red flag for you. This common food mistake leads to health vulnerability over time.
Fruits and vegetables are natural nutrient-givers. They are packed with antioxidants, minerals, and vitamins to keep your body healthy and thriving.
Do not skip them, or you will be missing out on the vital nutrients that make your health stable.
Small Habits, Significant Effects
Eating healthily is not just a mere habit aiming for a better body condition. It’s all about awareness, stability, and discipline.
These kitchen habits are small, yet they have a greater impact on your health. Your body needs healthy, whole foods, enough water, and well-deserved rest.
Don’t belittle these small habits. Do them consistently, and they add up to significant results. Cut your soda intake or stop ordering processed meals. Instead, cook homemade meals and eat raw fruits.
This will help you have a better mood, better skin, and better energy levels.
Stop looking for the perfect way to become healthy. Make better choices when it comes to food and water consumption.